WODs

  • Di 21. Dez

    a) mobility 4min
    1min handwalk
    1min down dog & seal
    1min alt calf stretches
    1min reverse snow angels

    b) skills 10min
    emom 10min
    1. ski
    2. handstand walk

    c) pressing strength 10min
    8-8-8-8+ strict press

    d) conditioning 10min
    amrap 10min
    1,2,3,4, etc.
    burpee box jump
    push jerks 50/35

  • Mo 20. Dez

    a) mobility 3min
    1min pass throughts
    1min lat stretch on dowel
    1min dowel overhead squats

    b) specific warm up 10min
    snatch warm up

    c) oly complex 10min
    work up to a heavy complex of
    power snatch + overhead squats

    d) conditioning 15min
    for time
    21,15,9 reps
    overhead squats 40/30
    pull ups

    into

    12, 9, 6 reps
    power snatch 40/30
    chest to bar pull ups

  • So 19. Dez

    WOD MARATHON 2021
    on every 10min for 100min

    Event 1
    for time
    6 wall walks
    60 wall balls
    6 wall walks

    Event 2
    for time
    50 bench press 50/35
    5 (feet assisted) strict pull ups for each break

    Event 3
    21,15,9 reps for time
    deadlifts 80/60
    burpees over the bar

    Event 4
    3 rounds for time
    20/15 cal bike
    20 box jump overs

    Event 5
    20,16,12,8,4 reps for time
    ball slams
    slam ball lunges

    Event 6
    3 rounds for time
    25 back extensions
    25 sit ups

    Event 7
    for time
    50/40cal ski
    emom 10 alt db snatches 20/15
    *start with ski

    Event 8
    8 rounds for time
    8 toes to bar / knee raises
    8 swings 24/16

    Event 9 (Loft)
    for time
    25 pull ups
    50 push ups
    75 squats

    Event 10 (Loft)
    5 rounds for time
    250/200m row
    25 double unders

  • Sa 18. Dez

    a) mobility 4min
    1min hip cross overs
    1min reverse scorpion
    1min samson stretch
    1min instep + roation

    b) warm up 5min
    2 rounds
    10 alternating plank rows
    5 db front squats (1st) / 5 burpee deadlifts (2nd)
    parnter hold plank

    c) team conditioning 30min
    in teams of 2
    for time
    120 sit ups
    30 pull ups
    60 db hang squat cleans 20/15
    30 pull ups
    30 devils press 20/15
    30 pull ups
    60 db hang squat cleans 20/15
    30 pull ups
    120 sit ups

  • Fr 17. Dez

    a) mobility 5min
    1min foam rolling quads
    1min foam rolling porsterior chain
    1min samson stretch
    1min sumo squat stretch
    1min scorpions

    b) warm up 5min
    for 5min
    5 back squats
    5 good mornings
    5 behind the neck press
    *try to not drop the barbell

    c) back squat (cycle retest) 15min
    3rm back squat

    compare to 05.11.2021

    d) benchmark conditioning 10min
    "Diane"
    21,15,9
    deadlifts
    handstand push ups

    compare to 22.08.2019

  • Do 16. Dez

    a) warm up
    emom 6min
    30-45sec reverse snow angels
    30-45sec plank

    b) strong(wo)man 38min
    in teams of 2

    for total reps
    amrap 8min
    reverse sled drag 60/40

    2min rest

    amrap 8min
    kb waiters walk 24/16

    2min rest

    amrap 8min
    d-ball step overs 30/20

    2min rest

    amrap 8min
    yoke carry